White Rice (Short-Grain) (1 Cup)

Reduce the white-rice portion and fill the rest of the plate with non-starchy vegetables such as broccoli, spinach, mushrooms, peppers, or green beans.

Replace part of the rice with lentils, chickpeas, or beans to add fiber and slow absorption.

Eat the rice as part of a balanced meal with protein, such as eggs, chicken, fish, tofu, tempeh, or plain Greek yogurt.

Add a small amount of healthy fat, such as avocado, olive oil, nuts, or seeds, rather than eating rice alone.

Cook the rice, chill it in the refrigerator, and reheat it later; this can soften its blood-sugar impact for some people.

Take a 10–20 minute easy walk after the meal and monitor your response to identify the rice portion that works best for you.